June 2017 archive

Bikram yoga is similar to regular yoga but the only difference is that it is usually done in a heated room. This kind of yoga has 26 Hatha yoga poses which every individual can try out for Phase 3 exercises. The benefits of the poses in the Bikram yoga is the increase in the strength and flexibility of the body over time. It is also good for the stimulation of the organs, nerves, glands, and smoothing of oxygen flow throughout the body. Here are the steps to do the Bikram Yoga:

Standing Deep Breathing pose (Pranayama)

Stand straight and legs together while ensuring spine properly erected. Fingers interlocked and placed along the arc of the neck and under the chin.

Keep elbows together. When inhaling, pull arms up while wrist touches the ears lightly and head kept straight.

Tilt head back and allow hands follow the head’s movements all the exhaling deeply and slowly.

Stand straight with both feet kept together. Raise arms above the head and clasp hands together.

Move right leg about two to three feet to the right. Also, turn the right foot to the right side.

Lower head so that chin points down the chest. Bend torso to reach the right leg until the head reaches and touches the right knee. Keep legs and hands straight while executing this pose.

Hold the pose.

Repeat on the other side of the body.

Tree Pose (Tadasana)

Stand straight with feet placed together. Keep arms along the sides of your body. Do a mudra prayer with palms put together in front of the chest.

Lift right foot then bend so that sole of the right touches lower pelvis region.

Straighten your shoulders as well as your left leg.

Hold the pose.

Toe Stand Pose (Padangustasana)

Stand straight with arms on both sides of the body.

Bend left leg down. Bend right knee to reach the chest. Put right foot and rest on left knee facing the sole of the right foot upwards.

Bring buttocks on the heel of the left foot to rest. Make sure that the thigh of the left leg is straight with the ground.

Put hands together and form a prayer mudra, placing them in front of the chest.

Hold pose.

Dead Body Pose (Savasana)

Lie down on your back and move legs slightly parted ways.

Position arms along both sides of the body with palms facing upwards.

Close your eyes and relax the body. Breathe deeply through the nose. Relax the body imagining the relaxation creeps from head to toe every breathe.

Hold the pose till completely relaxed.

Savana is a meant to be a pose for the body to relax. After that, drink some water and get ready for another 13 sets of poses that are challenging enough for the stamina.

Wind-Removing Pose (Pavanamuktasana)

Lie down on your back with feet together and arms on both sides of the body. Tightly hold the hands and then clasp them around the front side of the right knee. Move the right knee up the chest and exert a force downward pressing the thigh against the abdomen.

Keep neck and left leg straight. Square your shoulders.

Hold pose.

Bikram Yoga Sit-Up Pose (Padahastasana)

Sit down on your buttocks with both legs stretched out in front of the torso. Flex toes upward.

Leave arms hanging on each side of the torso while keeping back straight and both feet together.

Bend torso to reach both knees and place head on them. Grab toes with hands and flex arms at the elbows. Place them on the ground beside the calf muscles on both of the sides.

Cobra Pose (Bhujangasana)

Lie down on your stomach. Bring toes together and placed on the floor, and arms placed on both along the sides of the torso.

Position palms to face the ground and place them both the sides near the chest and then gradually pressing onto the ground.

Apply pressure on both palms and then raise head, chest, and stomach towards the ceiling and off the ground. Bend arms a little at the elbows as you do this.

Square both shoulders and keep them on a level away from the ears.

Hold the pose.

Locust Pose (Salabhasana)

Lie down on your stomach while placing chin on the floor and heels touching each other.

Lift legs separately. Remove chin from the ground and place mouth on the ground.

Move legs together and then apply pressure on both hands. Raise both legs as together as one.

Hold the pose.

Full Locust Pose (Poorna Salabhasana)

Lie on the ground on your stomach. Stretch both arms at the sides with the palms facing the ground.

Keep legs together. Raise head, chest, and torso as well as arms in a flight position, stretching them outward, with palms facing downward still.

Lift legs above the ground.

Hold the pose.

Bow Pose (Dhanurasana)

Lie down on your stomach. Keep arms along both sides of the body. Place legs hip-width apart.

Stretch arms out while bending the knees and grabbing the ankles, lifting chest and legs off the floor. Apply pressure on your ankles while pulling your legs back using the hands. Look straight up and hold the pose.

One’s thinking plays a significant role in working out to lose weight. It has been proven that having interminable negative thoughts can also lead to negative diet behaviors such as taking a break from your diet, skipping your exercise routine and overeating. While positive thoughts, on the other hand, gives the exact opposite result and is bound to increase your energy and motivation level towards your diet regimen.

Most dieters often think that if they can just get their eating and exercise habits on track, they’ll lose weight effortlessly in no time and keep it off for good. But, what they often fail to realize is that their mental attitude plays a major role in determining their day to day physical actions.

Rather than forcing yourself to do something you don’t really want to do, practicing a positive attitude towards losing weight can make the process much easier! Develop the enthusiasm to stick to your weight loss regimen and make the process virtually effortless.

Here are few ways to practice positive behaviors:

1) Be clear on WHY you want to be fit

Why would you practice something without having a specific reason? So before making any exercise plan, ask these questions to yourself first.

“Why do I want to lose weight?”

Do you plan on losing weight to be skinny? Healthy? A bit of both? Get yourself clear about the reason you want to lose weight before jumping on doing any exercise.

“What will I gain by being slim and healthy?”

List all the possible benefits you want to achieve after you have successfully attained the body you always been wanting to have. You can read this list every day to keep you motivated.

Do not treat it as being on a “diet” program rather, treat is as a regimen towards achieving a better and healthier you. It does not only sound self-affirming but also eliminates restriction and deprivation.

2) Change your lifestyle

Do not treat it as being on a “diet” program rather, treat is as a regimen towards achieving a better and healthier you. It does not only sound self-affirming but also eliminates restriction and deprivation.

3)Be your own cheerleader

Always build yourself up at every possible opportunity and don’t talk down about yourself. Never rebuke yourself if you ate something you shouldn’t eat, and don’t engage in self-defeating attitude or thinking like, “Why would I even bother, I’ll never achieve that kind of body”. Instead, think like a cheerleader, “This is nothing and I can do this!” or “I will have a healthy and sexy body!”. You have to feel good about the changes that you are making. Inner talks like these are much more motivating rather than trying to push yourself into shape by force.

4) Look at yourself being happily slimSpend a few minutes in front of a mirror each day looking at a future healthy, slim and happy you. Though you can’t just imagine about it forever, it helps you keep track of your goal to be thin while having a high self-esteem. Think of – “What would my body feel like if I am fit and healthy?”. Focus on that thinking every now and then. Having the proper mindset will make the achievement of your goal seem more realistic and possible.

5) Appreciate the physical you

Think of the things you already like about your body may it be your eyes, hair, feet, legs. List the reasons why you love and appreciate them in a time of the day you find convenient and comfortable to have some quality time for yourself. This is way better than constantly noticing the aspects of your physique that you don’t like and you want to change.

6) Take your time

Having the mindset of hurrying too much to get things done for your body and immediately become thin is one the worst case scenarios of a weight loss exercise program. While doing that, you are constantly calling attention to the fact that losing weight is a long and dramatically impatient process and will only lead to you giving up on the goal that you set up to yourself. Instead, make time your friend. Instead, tell yourself that you have all the time in the world to lose weight and it is only a matter of time before you get the results that you want for your body. This kind of attitude will certainly relieve stress and pressure and allows you to be more focused on achieving your goals.

An easy-to-make Barbacoa Beef Phase 3 Recipe with a squeeze of lime nails it. For tough cuts of meat, the pressure cooker makes it easy enough for anyone to prepare this recipe as it seals the flavors of spices and tenderizes the meat faster.

Cut the chuck or round bottom into 3 to 4 pieces and sprinkle a pinch of salt and pepper on all sides.

Heat half of the olive oil in a pressure cooker. In two batches, sear the meat for about 7 to 8 minutes. Add all the beef in the pressure cooker with the blended mixture of sauce and bay leaves. Cover the pressure cooker and let it cook for about 60 up to 70 minutes depending upon the thickness of the meat.

Allow the pressure to release naturally or turn to the ‘vent’ setting to do this quickly. Allow it to vent thoroughly before removing the lid.

Discard the bay leaves.

Shred the beef using two forks then add it in the juice. Cover and let the beef immerse in the juice for about 10 minutes or so.

These Baked Fajita Chicken Roll-Ups are a healthy low carb, low-calorie, paleo meal that is easy to prepare and a delicious meal for Phase 3 exercises. This dish will surely impress everyone if you serve it alongside rice, veggies or warm tortillas.

Skip to the next step if the chicken is bought in pre-sliced cutlets. If whole chicken breasts are used, slice them in 2 even longway slices and then pound it firmly into about ¼ inch even thickness using the smooth side of a meat tenderizer.

Place the chicken cutlets into a large resealable freezer bag and thoroughly pour marinade over the top surface. Allow chicken to marinate for an hour or up to overnight.

Place 6 bell pepper slices in the middle of the marinated chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets are rolled up. When this is already done, place seam side down in a baking dish.

Use the remaining marinade to brush the tops of the chicken and bake for about for about 25 to 30 minutes at 375 degrees Fahrenheit or until the juices run clear.

Are you looking for a mushroom recipe yet don’t want to settle for boring meals? Chicken Breast with Balsamic Mushrooms is a quick dinner yet tastefully exciting enough to serve in every meal of the day. It oozes with balsamic vinegar, mushroom, and thyme flavors which make a great and delicious weeknight dinner and Phase 3 diet meal alongside with vegetables and salad.

Ingredients:

4 boneless, skinless chicken breast

2 tablespoon of olive oil

6 clove of garlic

1 bay leaf

1 sea salt, to taste

1 freshly ground black pepper, to taste

3⁄4 lb of sliced fresh mushrooms

1⁄4 cup of balsamic vinegar

3⁄4 cup of chicken broth

1⁄4 teaspoon of dried thyme

Directions:

Rub the chicken with salt and pepper.

On a skillet, heat oil over medium heat and saute the chicken for about 3 minutes or until it is browned enough on one side and turn it over to show the other side. Add garlic and mushrooms and cook for another 3 minutes all the while shaking the skillet and sauteing the mushrooms.

Add chicken broth, thyme, bay leaf, and balsamic vinegar. Cover the skillet then decrease the heat to medium-low. For about 10 minutes, simmer the mixture while turning it occasionally.

Place the foil-covered chicken while covered chicken on a warm and clean serving platter. Let it sit for a while.

Uncover the mushroom sauce and simmer it for about 7 minutes while increasing the heat to medium-high and discarding bay leaf. Pour the sauce over the chicken and serve.

Get this amazing sweet-flavored and easy to cook Garlic and Cilantro Grilled Halibut that is full of healthy nutrients. This low-carb and gluten-free dish is perfect for your Phase 3 recipe. If you are looking for a weeknight meal which is simple, easy and quick to prepare, then this dish is right for you.

Ingredients:

halibut filets or steaks (1 per person)

Sauce Ingredients:

4 cloves of finely minced garlic

1 cup of chicken stock (or use a combination of chicken stock and white wine)

2 teaspoon of lime zest (from 2 limes)

juice of 2 limes (2-3 T or more)

4 tablespoon of olive oil

3 tablespoon of very finely chopped fresh cilantro (or more)

Instructions:

Saute garlic for two minutes in a small amount of olive oil.

Pour in lime zest and chicken stock and then simmer the mixture for about ten minutes until stock is slightly reduced. Add lime juice and olive oil while stirring to mix and heat the mixture for about 2 to 3 minutes.

Gradually add Cilantro while stirring and cook for another minute.

Brush both sides of fish with sauce and let it seep in for about 15 minutes while you preheat charcoal grill or gas to high heat.

Grill the fish until it becomes firm yet not hard to touch for about 5 minutes each side.

Put the fish on a diagonal grill slats to achieve nice grill marks. Rotate the fish after 3 minutes of cooking on one side. Serve with additional sauce spooned over each piece of fish.

Other grilled fish perfect to pair with this include Sea Bass, Mahi Mahi, and Swordfish. You could also serve it with Tilapia, Red Snapper, or Sole.

Seared tuna is an excellent and an easy-to-make Phase 3 recipe. You will love the delectable taste and meaty texture of the tuna fish that is rich in nutrients perfect to serve at your next dinner party.

Ingredients:

4 pcs of tuna steaks (3/4 to 1-inch thick and about 6 oz each)

Juice and zest of one (1) lime

2 tsp of dried thyme leaves

1/2 to 1 tsp of coarsely-ground pepper

1/4 tsp of sea salt

1 to 2 tsp of extra-virgin olive oil

Instructions:

On a medium-sized bowl, wash the tuna steaks and then place on a plate to pat dry with paper towels. Set aside.

Grate the zest from the lime and squeeze out its juice and then set aside.

Put together the lime zest, salt and thyme in a small bowl and mix. Lightly rub the sides of the tuna steaks with olive oil lightly. Then rub it with the seasoning mix and make sure to coat them well.

On a cast-iron pan or a saute pan, put some olive oil and heat it. Gradually increase the heat level and put the tuna on the pan.

Scorch the tuna for about a minute and then carefully turn it over and cook the other side with medium heat. Scorch the current side for another minute until medium rare but make sure not to overcook it to avoid drying and losing its flavor.

After taking out from the stove, sprinkle the tuna with lime juice before serving.

This vegetable stew is a delicious and healthy vegetarian course that we turn to very often. What’s best in this meal is that we can use whatever vegetables we have in stock to make this dish more appealing. Ciambotta makes a perfect Phase 3 dinner with crusty bread. Serve it hot, but cold as the main dish during a hot summer day. The deliciousness and gluten-free of this vegetable course will complement any grilled chicken, fish and meat.

Ingredients

2 tbsp. Of extra virgin olive oil

1 large onion

2 small bulbs of fennel

3 clove garlic

1 large red pepper

1 can of whole tomatoes in juice

4 medium-sized zucchini

1 lb. green beans

salt

.67 c. fresh basil leaves

Instructions

In a 5 to 6 quart Dutch oven, preheat oil on medium heat until it becomes hot.

Gradually add onion and fennel, while stirring from time to time, and cook for up to 15 minutes until vegetables appear lightly brown and tender.

Pour in garlic and pepper and cook for about 5 to 7 minutes until pepper is becomes tender-crisp.

Add the tomatoes (with juice), green beans, zucchini, and 1/2 teaspoon salt. Stir and break tomatoes using the side of spoon and cook on medium-high heat.

Reduce heat to medium-low then cover and simmer for about 25 to 30 minutes or until all vegetables are very tender.